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October 2016 Newsletter – Ironman World Championships Especial

Our eKick this month has a variety of articles to help you with your training and racing! Check it out.

Welcome to ironguides Ironman and Ironman 70.3 World Championships Especial.

We had some solid results at both races with a near podium 6th place. Coach Woody also reviews the strategy used by Daniela Ryf on racing “blind” (without a watch)

If you were inspired by these two events, check our articles on how to qualify for the World Champs in the future.

We have also launched our instagram account with videos and advice on how to improve your performance. Your best is our business.


Enjoy the read,
ironguides team


ironguides at the Ironman & Ironman 70.3 World Championships

Congrats to all ironguides athletes who qualified and finished both the Ironman and Ironman 70.3 World Championships.

ironguides team at Ironman 70.3 Worlds in Sunshine Coast, Australia




Videos: Follow ironguides on Youtube

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ironguides now on instagram

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Articles from the Coaches

 Speed up your Ironman Racing with Neuromuscular Resets – Coach Woody

At ironguides we emphasize developing motor patterns in training, instead of the traditional focus on endurance development. We approach training this way to ensure specificity and reduce the risk of injury. The endurance element of training is still developed on the side – it’s just no longer the sole focus. (more)

 Increase your chances for a Kona slot – Coach Vinnie

Every year a few weeks ahead of Kona all triathletes start to get excited about the big show, wondering if one day they could be a part of the Ironman World Championships as a competitor themselves. Having done the race when I was a professional triathlete and having worked with many athletes who qualified for the race in the past few years, I have found there are some very clear rules on what it takes to qualify – apart from hard work. (more)

  Rest Days and Focus, learn how to read your body and think about what you’re doing. – Coach Shem

This article is written for the obsessive competitive streak in all triathletes and runners. Every athlete putting in dedicated training to a well-thought-out plan will eventually approach their physical limits for that season of their athletic career. (more)


Our Coaching Services

Event and distance-based training plans to help you achieve your goal: a one-stop shopping experience that will ensure the right preparation for your chosen target race. Follow the plan and you’ll be ready! (more)

If you’re looking for the most personalized training plan and coaching advice, this is the program for you. We offer Basic, Complete and Premium Online Coaching. High performance athletes, this is for you! (more)

At $39USD/month, Our monthly subscription plans offer a more tailored approach focusing on different disciplines and levels. We offer, for example, a Beginner Triathlon subscription plan, or a Swim-focus Triathlon program, and a Run-focus Triathlon program. Great value! (more)

Special Offer: 20-Week Ironman Plans Advanced Level – Your ticket to Kona and a Personal Best – Only 145USD

The ironguides 20-week Ironman Distance Triathlon Training Manual provides all the information you need to successfully prepare for your next Ironman. It’s effective, efficient, safe and fun. Based on The Method, a sophisticated yet simple way of training high-performing athletes developed in more than two decades, this plan will give you all you need to be ready physically and mentally for your next challenge.. (more)

“Twelve months ago I decided to do Ironman China with the aim of maybe qualifying for the World Championships in Kona. I purchased the ironguides 20-week Ironman program, and followed it reasonably closely for the 20 weeks leading up to the Ironman. Well, it worked!! I finished in 9:52 – the 2nd fastest age group time at the race – and I confirmed my spot at the World Championships in Hawaii. Woo hoo!!!” – David Bently, ironguides athlete at Ironman China 2010 

Qualify to the World Championships with our Personalized Online Coaching packages 

Life can be hectic. That doesn’t mean training for and racing in triathlons is impossible. If you’re a busy person, whether a novice or an experienced athlete, this is the training option for you. Your ironguides Coach will develop a training routine that is tailored to your limited amount of time available for swimming, cycling and running. You will receive time-efficient workouts. You’ll be amazed at the quality of training you can do when time comes at a premium. This training plan will be tailored to your agenda and fit into your busy routine. In fact, many of our athletes fit into this category—with time-consuming corporate jobs and young families—because triathletes typically tend to be high achievers and we at ironguides know all about that.. (more)


“When I signed up for ironguides, my goal was to break 11 hours in a full Ironman and break five hours in a half Ironman while still juggling with my professional & personal life. ironguides helped me achieve both of of them. I owe this to the carefully built training plans from my coach and from the confidence I had in the approach. As a bonus I also learned that triathlon is not only about the numbers but it became my lifestyle & passion! ” – Vagner Bessa

Beginner Training Plan – Only $39/month

Are you new to the sport of triathlon, or do you prefer a lower, fitness-oriented (rather than performance-oriented) training volume? Then the ironguides Beginner Triathlon Training Subscription is for you! Your training in all three sports focuses on training you like you race, and provides sessions that improve your triathlon-specific skills, strength and aerobic fitness so that you race faster and train healthier.

“I’ve always been self-coached but didn’t want the commitment of a coach while I was interested in following a structure that works. The subscription service is a great idea as I’m still able to train using The Method, while it fits my budget and gives me flexibility to change the focus from single discipline to the balanced programme as I progress into the season”
Keegan Scott

Free eBook: ironguides’ Triathlon Secrets, a superb tri resource

Download ironguides’ free ebook Triathlon Secrets and discover the secrets of Olympic medalists and Ironman champions.

Excerpts from Triathlon Secrets:

 … an obsession with data took hold of me and began to displace the spontaneous joy I used to experience in training…

…The Method meant learning to read the body’s signals and knowing to trust one’s own intuitive understanding…

…enables you to develop a broad feel for the workings of your body. Like life, training by The Method is a qualitative experience!

…don’t waste time or energy readjusting to new, haphazard sessions and reconfiguring weekly schedules…

…train to maximum efficiency (for your situation) while optimizing recovery… [more]


Tri Gear

ironguides updated catalogue!  Check the photos out below or download our catalogue for more details. 


In This Issue

 Articles from the Coaches  

Featured ironguides athletes around the world 

 Coaching Service Offers 
 Free eBook: ironguides’ Triathlon Secrets
 ironguides ffiliate programme 

 Tri Gear

Website Refresh

We refreshed our website! Did you notice? Check out our new look at

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Swim Clinic – Shoulders

SWIM CLINIC – shoulders blowing up early into swims

By: Alun Woodward

A common problem among swimmers and triathletes is the sensation of shoulders blowing up very early on in races or hard sessions, this just leaves us feeling weak and uncoordinated for the remainder of the swim and unable to perform to our potential. This feeling is a sure sign that something is going wrong in the swim, the shoulders should not be taking the brunt of the workload when we swim hard rather the latissimus muscles should be working harder.

When we look at top swimmers we typically see a V shaped body with very broad upper back, this is the latissimus muscle and should be well trained in experienced swimmers. We all have this muscle and even if not as developed as top swimmers it is a much more powerful muscle to use to propel us forward when swimming than the shoulders. While this muscle is much more powerful it is also much harder for us to switch on and use in the pool effectively due to hand and arm position. If your arms are not in the right place to start pulling the latissimus will not be able to do its job and the shoulders will take over the action. The shoulder muscles being much smaller will fatigue fast and fail long before the latissimus would.

Gliding and stretching forward

How many times do we hear this from swim coaches? If you do this and reach forward with hands near the surface of the water as seems the typical instruction it is almost impossible to switch on the lats and use them to pull, certainly the newer an athlete to swimming the less chance they will be able to use lats in this position and will have to rely on shoulders leading to weaker swim and increasing injury risk.

Angle the entry and push forward and DOWN

By changing the instruction to enter the water and push straight down so when arm is extended the hand is approx 15- 20cm below surface we put athletes in a perfect position to engage the latissimus muscle and use it to execute a powerful pull.

This one simple change to your stroke could be the key to unlocking real power, stopping your shoulders blowing up and some times to smile about on the clock!


ironguides is the leading Lifestyle Facilitation company for athletes of all abilities. We provide coaching and training services, plans and programs, as well training education, health and fitness products to help you learn and live a healthy lifestyle. Come get fit with one of our monthly training subscriptions, event-specific training plans, coaching services, or a triathlon training camp in an exotic location! ironguides also provides Corporate Health services including Corporate Triathlons, Healthy Living retreats and speaking engagements. At ironguides, your best is our business!

Train with ironguides!

Personalized Online Coaching: Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)



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